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A calorie target for your goal

Lesson 3 of 912 minLab

This lesson is part of the course

In this lesson

You turn Sam's TDEE into daily calorie targets for four goals and estimate the weekly change in body weight, with the limits of that estimate in mind.

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Lessons in this course

  1. BMI, its limits & waist-to-height ratioLab12 min Locked
  2. BMR (Mifflin-St Jeor) & TDEE with activity factorsLab14 min Locked
  3. A calorie target for your goalLab12 min Locked
  4. Macro split: protein, fat & carbs in gramsLab12 min Locked
  5. Meal plan nutrient totals with SUMPRODUCTLab13 min Locked
  6. Training volume & progressive overloadLab13 min Locked
  7. 1RM estimates (Epley, Brzycki) & training percentagesLab13 min Locked
  8. Heart-rate zones: 220 − age vs KarvonenLab13 min Locked
  9. Hydration & tracking progress with 7-day averagesLab12 min Locked